Avocados are one of the most preferred fruits not only in America but everywhere in the world. This fat-filled fruit has a great taste and it’s loaded with nutrients that provide us health benefits.
Overall, people who consume avocados have a great health. Many studies found that the Body Mass Index is lower while the nutrient intake is better than those who don’t take it. Here are 20 health benefits of taking this highly versatile fruit.
Rich in healthy fats
Avocados have large amount of good fats, having monounsaturated fats, which can help you reduce the bad cholesterol levels in your blood and the risk of stroke or heart attack.
Helping with weight loss
A study (published – Nutrition Journal) found that consuming just ½ avocado with your lunch can help with weight loss and make you feel satiated for longer.
The participants of this study said that they had 40% lower desire for eating for over 3 hours and 28% lower desire for eating over 5 hours after their last meal.
Controlling blood pressure
The American Heart Association declared that diets containing natural sources of potassium can help in blood pressure control. A fruit of avocado is rich in potassium and has 28% of the recommended daily dosage. You should minimize your fat intake in other foods for balancing the fat level, because avocados have high fats.
Reducing cholesterol levels
The statistics tell us that 1 in 3 American adults suffer from high level cholesterol problems, which lead to doubling the risk of heart disease. Luckily there are so many natural methods and remedies for lowering cholesterol levels.
Taking avocados on a regular basis is great way to lower cholesterol levels, while offering the following benefits:
- Increasing HDL (good cholesterol)
- Lowering total cholesterol levels
- Lowering blood triglycerides
- Lowering LDL cholesterol (bad cholesterol)
Large amount of nutrients can be found in avocados, more than 20 minerals and vitamins per serving.
1 average avocado contains the following percentage of your Recommended Daily Values (RDV):
- Potassium – 28%
- Vitamin B6 – 26%
- Vitamin K – 53%
- Vitamin C – 33%
- Copper – 19%
- Vitamin E – 21%
- Folate – 41%
- Pantothenic Acid – 28%
Improved nutrients absorption
The nutrient absorption is very important. There are nutrients which are fat-soluble, so they need fat for being assimilated by our body. Such nutrients are:
- Vitamin K
- Vitamin A
- Vitamin E
- Vitamin D
- Some antioxidants
Adding ½ avocado in carrot, lettuce and spinach salad, helps you absorb 13.6 times the beta-carotene, 8.3 times antioxidants alpha-carotene and 4.3 times lutein.
Diabetes is going to affect almost 40% people in the U.S., according to the Centers for Disease Control & Prevention, so the blood sugar levels are very important to be kept in balance for minimizing the risk.
It is proven that avocado can help you in regulation of your blood sugar levels. In a study conducted with number of participants that were given ½ avocado with their lunch, their insulin and blood glucose levels were measured at certain intervals.
The avocado in their food raised the carb and calorie content, but didn’t raised the blood sugar levels as compared to those that hadn’t any avocado with their lunch.
Avocados for getting pain relief
Arthritis symptoms (osteoarthritis) in your bones can be reduced by using an avocado extract. Beside its anti-inflammatory benefits, it also gives soothing effect to other forms of inflammatory-based aches and pains.
Fighting inflammation with avocados
It’s believed that chronic inflammation in your body is causing most modern diseases like Alzheimer’s, allergies, heart disease, asthma and cancer.
You can fight inflammation with the oleic acid in avocado, which is the monounsaturated fat found in olive oil that gives most of its benefits and properties. Many studies showed that the oleic acid is connected with reduction in inflammation.
Improving eye health with avocados
Macular degeneration is a condition that is amongst the biggest causes behind blindness among Americans. The most effective ingredients fighting this condition are Zeaxanthin and lutein, and they are found in foods having high levels of phytonutrients.
Avocado is considered as the best source of lutein and with high levels of zeaxanthin in over 20 fruits usually used in our diets.
Avocado i essential for expecting moms
Avocado is very important and it’s among most crucial foods during pregnancy, as it contains potassium, vitamin C, vitamin B6 and folate.
Vitamin B6 helps in developing baby’s tissue, brain growth and helps in easing morning sickness.
In the early stage of pregnancy, folate is required for healthy fetus development.
Avocado can help in fighting cancer, by using avocado extract in stopping or inhibiting prostate cancer cell growth, and reducing chemotherapy side effects.
Avocado for stronger bones
High levels of vitamin K, folate, copper and various other bone-healthy nutrients are contained in avocados, so by regular intake of avocado you can help in the building and retaining of stronger bones. For achieving great results take it with wide range of other fruits and veggies.
Fiber is an essential component in every balanced diet, and it helps in keeping the digestive system working smoothly. Avocados contain large amount of fiber, about 13 g in a single fruit (that’s 54% of your daily recommended fiber dosage).
Avocado improves your mood
The abundance of vitamins and minerals in avocado, especially potassium and folate, will help you cheer up.
Some studies showed that in depressed patients was found that they suffered from low potassium levels. In 1993 one study reached to the same conclusion. The depressed patients had lower levels of potassium comparing to the healthy subjects. Since the 60s scientists know about the essential role of folate in avoiding low mood and depression symptoms.